Thursday
Jul032014

WOD 7.3.14

Fitness
Perform each segment for time and rest until the next 10 minute segment begins.

At 0:00
800m-ish (1 lap starting towards 4th, plus 4th and back) 

At 10:00
40 DB Squat Clean Thrusters

At 20:00
3 Rounds:
15 Kettlebell Swings
15 Push Ups 

Performance
Perform each segment for time and rest until the next 10 minute segment begins.

At 0:00
800m-ish (1 lap starting towards 4th, plus 4th and back) 

At 10:00
3 Rounds:
10 Dumbbell Thrusters
10 Handstand Push Ups

At 20:00
3 Rounds:
15 Kettlebell Swings 72/53
5 Muscle Ups

Post times and loads to comments.

Kevin M. with an excellent split jerk recieving position. Note his vertical torso, active shoulders and the overall balance in the system.

Scheduling Changes for Tomorrow

The gym will be open for Open Gym from 8am until 12pm. There are no other classes scheduled for that day and we will have a floater WOD on tap for anyone interested. Classes are on as normal for Saturday

Sign Up for the Subway Series! Friday is Your Last Chance!

Another year has gone by, and it's time once again for an NYC affiliate throwdown: the 2014 Subway Series! CFSBK will have one 4-person competition team, and any number of additional 3-person open teams. For more details on the event, check out our post last weekIf you are interested in participating in the Subway Series either as a member of the Competition Team or an Open Team, please fill out all fields in the following form by TOMORROW. Coaches will review the list of interested athletes and their availability and assign everyone to a team. Your team will then receive an email notifying you to register for the event.

2014 Subway Series Registration Form

Jump on it, CFSBK. You'll be sad if you miss this chance! If you have any questions, hit up Melissa [at] crossfitsouthbrooklyn.com. 

Travel Gym Recommendations 

Along with CFSBK Classifieds, we’ve also added a tab to fix the often weekly request for recommendations re: other gyms while people are traveling. The tab is Travel Gym Recommendations, and it’s also in the left-hand column under Member Resources. This will be a great place to keep everyone’s notes about their experiences at other affiliates, both good and bad. Post away!

June 2014 Articles in Review

June was a busy month full of fresh articles from our coaches and repurposed articles from Inside the Affiliate. In case you missed any of them, we've included this list for your Thursday reading pleasure (starting with the latest):

Bodyweight Workouts for Traveling David Osorio
The Organic Affiliate Growth Model Inside the Affiliate
How to Be a Good Bar Partner Chris Fox
Global Flexion and Extension David Osorio
Active Recovery at CFSBK Inside the Affiliate
Notes from Jason Fidler, D.C.: Moving Smart and Increasing Performance
The Underlying Philosophy Behind Programming at CFSBK Chris Fox
Why We Love to Blog at CFSBK Inside the Affiliate

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I Don’t Want to Look Like Her Average2Athlete
Tim Howard Just Taught Me to Love Soccer The Atlantic

Wednesday
Jul022014

Clean and Jerk | Front Squat 

Fitness: Halting Clean Deadlift + Clean + Jerk
Focus on having your weight over your mid foot at the mid hang position. If you have a hard time organizing the pull off the floor, perform the clean from the mid hang, after the clean halting deadlift. 

PerformanceHang (knee) Clean and Jerk (1+1) 1-1-1, then 80% x 1 x 3
Work up to a heavy single on today's complex of a clean from the hang plus a jerk. Then back off to 80% for three singles.
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Front Squat

Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week's weight. 

Performance: 77.5% x 6 x 5
Rest less than two minutes between sets. 

Post loads to comments.
e4/6

McDiesel corralling a herd of CFSBKers

News and Notes

  • Classes are canceled this Friday, July 4th, but we are having Open Gym from 8am to noon. 
  • Meat, Veggie, and Egg CSA members: Don't forget to pick up your goods tonight between 6-8:30pm!
  • CFSBKer Nick P. wrote an e-book with a cool title: Cool Code, Bro: Brogrammers, Geek Anxiety and the New Tech Elite. It’s free on Amazon through the end of the day. Check it out!
  • Happy birthday, Amy A.!

CFSBK's Managing Editor: Kate Reece

Last August, I put a call out on the blog looking for someone to help me edit and stay on track of my new project, Inside the Affiliate. Kate Reece was one of the many people who contacted me about the job and was a shoe-in for the position. Kate is a professional writer, editor, and writing coach as well as a project manager who has proven herself invaluable for both Inside the Affiliate and more recently, this blog. Shortly before my recent trip to Europe, Kate (K.R.Editz) took the helm of the gym blog, providing a more consistent style guide and better follow-up on gym events, as well as helping produce and manage more content, like the many recent articles you've seen from both the coaching staff and her.

The CFSBK blog has been a labor of love for me since starting it in 2007 and I'm still involved with the content on a daily basis, however I am very excited to turn the bulk of its management over to KR. Kate and I have been working together to make the transition as seamless as possible and I'm happy to say that I believe the blog is now better than ever (as much as we'll miss my bizarre typos and artistic use of punctuation, of course). 

Suggested links, travel/interesting photos, testimonials, and anything you guys think is blog-worthy should be sent to Katharine [at] crossfitsouthbrooklyn.com moving forward. 

Note from Kate

I love working on this blog and Inside the Affiliate because I love figuring out creative ways to tell peoples' stories. I already work with a number of CFSBKers but starting in August, I will be working full-time as a freelance writer, editor, and writing coach. I would love to collaborate on any projects that involve telling compelling stories, asking lots of questions, or helping you become a better writer. My favorite area of my work is interviewing people and taking oral histories. Check out my snazzy new website if you want to poke around and see more of my work. And please hit me up with any questions or ideas re: the CFSBK blog!

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How to Keep Your Muscles Strong as You Age The Wallstreet Journal
The Dark Knight of the Soul The Atlantic
Lowering the Bar Safely in the Snatch, Clean and Jerk Catalyst Athletics 
Is Obesity O.K.? New York Times

Tuesday
Jul012014

Rest Day

Sun's out, guns out: Nan getting low on her air squats

News and Notes 

  • CSA Update: Village Fishmonger is on vacation this week, so the July fish delivery will be Wednesday, July 9. Meat, eggs and vegetables will arrive as scheduled tomorrow. Email Michele with questions: mignyc [at] gmail.com. 
  • Happy birthday, Eric E., Landis K., and Rachel S.!

PurePharma is Hiring!

Know and love PurePharma’s fish oil, Vitamin D, and Cal/Mag supplements? Well, they’re hiring! PurePharma is looking to hire talented, full-time Territory Managers in New York. The ideal candidate loves CrossFit and has a passion for health and wellness. Sales experience is a bonus. PurePharma is a fast-growing Danish nutraceutical company headquartered in Denmark. Their ambition is to provide the purest and highest quality health supplements available in the market. Their products are naturally produced, scientifically proven, and are designed to improve health and athletic performance. 

To learn more and apply for this position, please send a cover letter and resume along with a 30-60 second video clip (why you're the best candidate) to: Kerri [at] purepharma.com

CFSBK Classifieds

You may have noticed a neat new tab in the bottom left-hand column under Member Resources called CFSBK Classifieds. It's exactly what it sounds like: a specific forum for all CFSBKers to connect with each other on the level of services, housing, employment opportunities, items for sale or giveaway, lessons and classes, programs, etc. 

The Classifieds idea is a result of our desire to find a better way to localize all the resources within our community. Typically people write about these things in the comments section of each day's post, but if someone doesn't see the post that day, they won't necessarily hear about it. Feel free to continue posting in the comments, especially in the interest of drawing people over to the Classifieds tab, where your information will be visible for much longer. It will also be a great way for us to learn more about what you're up to beyond your time at 597 Degraw Street!

Head over there to play around and post (responsibly) to your heart's content! If you have any questions, please email Kate at katharine [at] crossfitsouthbrooklyn.com.

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Retirement Home or Workout Park? Ross Training
Secrets of the Creative Brain The Atlantic
Vasiliy Polovnikov Snatch 190 kg (419 lbs) at 105 kg bodyweight Catalyst Athletics
All Hail the Pink Helmet Posse The Hairpin

Monday
Jun302014

Press | WOD 6.30.14

Fitness3 x 5 Linear Progression 
Add 2.5 to 5 lbs to last week. If there’s still time on the clock then do an additional set. 

Performance77.5% x 6 x 5
Rest two minutes between sets.  

Post loads to comments.
e4/6 
_________________

In teams of 3 with one partner working at a time, complete the following for time:
150 Wall Ball 20/10, 14/9
150 Deadlift 225/155
150 Burpees

Post Rx and time to comments.

Rytas wall-balling in the sun

News and Notes

  • Our WaggyTail Dog Adoption fair on Saturday was a huge success! In addition to everyone freaking out about the rampant cuteness, at least one dog was adopted and a few are now being fostered in CFSBK homes. Thanks to everyone who helped make this event a success. If you're having second thoughts and really need a sweet dog in your home, learn more HERE.
  • CFSBK's softball team, the Calaveras, have a rare Monday night appearance on the Red Hook softball field. Head over there at 6:15 to enjoy the sunset and cheer them on.
  • There's a new post over on Inside the Affiliate, called "Playing Nice and Pulling Your Weight: How to Work With Another Coach," about how our coaches work in tandem during group classes. Check it out, share it with your CrossFit friends!
  • Happy birthday, Emily I.!

Have You Signed Up for the Subway Series Yet?

Another year has gone by, and it's time once again for an NYC affiliate throwdown: the 2014 Subway Series! All NYC affiliates are invited to participate and the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year. We're mixing things up a little this year, and making this a team competition. Each box will field one 4-person competition team, and any number of additional 3-person open teams. There will be TWO winners this year, a competition series winner, and an open series winner. For more details, check out our post last week.

If you are interested in participating in the Subway Series either as a member of the Competition Team or an Open Team, please fill out all fields in the following form by this Friday, July 4. Coaches will then review the list of interested athletes and their availability and assign everyone to either the Competition Team or an Open Team. Your team will then receive an email notifying you to register for the event.

2014 Subway Series Registration Form

What are you waiting for? Jump on it, and represent CFSBK at this year’s Subway Series!  

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34-Weeks Pregnant Alysia Montano Runs 800 at Nationals ESPN
What Your Drink of Choice Says About You Buzzfeed
What Beauty Looks Like, From Argentina to Vietnam The Atlantic
When Athletes and Coaches Need to Just Give Up Catalyst Athletics

Sunday
Jun292014

Deadlift or Power Clean and Jerk | WOD 6.29.14

Fitness: Deadlift: 4 x 2
Add 5-15 pounds.

Performance: Power Clean + Push Jerk + Split Jerk at 70% x (1+1+1) x 5
Use 70% of Wednesday's number. Buy-in is 1.25xBW clean and jerk.

Post loads to comments.
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5 Rounds for Time:
30 Double Unders
12 Thrusters 95/65
9 Chest to Bar Pull-Ups

Post Rx and time to comments.

KH and Courtney H. representing CFSBK while zip lining in Costa Rica

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Saturday
Jun282014

Snatch | Back Squat

Fitness: Halting Snatch Deadlift + Snatch
If you have a difficult time pulling from the floor, then perform the Snatch from the mid-hang after the deadlift. 

Performance:
1) Snatch 1-1-1

2) Snatch 70% x 2 x 2
_________________ 

Back Squat 

Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week's weight. 

Performance: 75% x 6 x 5
Rest less than two minutes between sets. 

Post loads to comments.
e3/6

Optional DIY Cash Out:
400m Run
30 Kettlebell Swings
20 Burpees
30 Kettlebell Swings
400m Run

KR, Mike W., and Matt: The Three Muske-runners

Adopt a Dog TODAY!

Have a home for a furry, four-legged creature? CFSBK is partnering with WaggyTail Rescue to bring some dogs in need of adoption straight to our door TODAY, from 10am-1pm. Waggy Tail is a not-for-profit group run by tireless and dedicated volunterrs (including our own Robyn O.) whose goal is to rescue, rehabilitate and place dogs in loving, permanent homes. Stop by today and fall in love!

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Want to Make Better Choices? Contrive a ‘Fresh Start’ Out of Thin Air Science of Us
The Sociology of Sorry The Atlantic

Friday
Jun272014

Rest Day

Dan: mid-flight or mid-clean? 

  • Happy belated birthday, Mike B., and happy birthday to Stella Z., Baaaaz, and Everett R.!
  • Tired of watching soccer? The CFSBK Calaveras softball team has a game tonight at 6:15pm at the Red Hook ball fields. Come cheer them on!

Adopt a Dog at CFSBK Tomorrow!

Have a home for a furry, four-legged creature? CFSBK is partnering with WaggyTail Rescue to bring some dogs in need of adoption straight to our door TOMORROW, June 28 from 10am-1pm. Waggy Tail is a not-for-profit group run by tireless and dedicated volunterrs (including our own Robyn O.) whose goal is to rescue, rehabilitate and place dogs in loving, permanent homes. Learn more HERE.

Traveling Without Access to Another Affiliate? 

Henry posted in the comments on Wednesday asking for some bodyweight workouts that align with CFSBK’s programming cycle, since he will be traveling soon. Coach David suggested working on two gymnastics movements that target strength, such as strict chin-ups, HSPUs, or even push-ups, if those are challenging for you. David suggested creating an "A" and "B" day with a warm-up, then strength/skill work followed by some assistance or a WOD. For example: 

A Day
Warm up
General movement prep
Consider jogging or some basic calisthenics 

Strict Chin-Ups
3-3-3-3-3-3-3 

3 Rounds of:
Run 800m
25 Burpees 

B Day
Warm up
General movement prep
Consider jogging or some basic calisthenics 

Handstand Push-Ups
Find the range of motion you're able to press out from and then do
10 sets of 1 rep at that range-of-motion 

10-1 reps of:
Toes to Bar
Box Jumps (use a bench or something) 

A Couple Other Notes From David:
Mix up the conditioning and look around for ideas, such as Googling bodyweight WODs. Alternate the strength bias each time you train. Try to increase the reps or difficulty a little each time. GymnasticsWOD.com and CrossFitgymnastics.com both have lots of progressions and ideas for the strength skill as well as conditioning with primarily body weight.

Have fun! We’ll miss you while you’re gone!

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Sick Freerunning Video feat. Luci Romberg, a Freerunner who CrossFits
Time-Lapse of New Zealand's Night Sky The Atlantic
15 Incredible Human Survival Stories Danger Dolan 
The Worst Thing You Can Say to a Child Athlete Breaking Muscle